Mon: AM – 10 miles with 12x1:00 on/off fartlek. Leg turnover felt good. Ran about 5:08-5:15 pace on the flats/downhills and around 5:30ish on the hills. PM – 4.25 miles easy (7:20)
Tue: AM – 10.1 miles easy (7:03); PM – 4.3 miles easy (7:21)
Wed: AM – 5 miles easy (7:19). Last run in El Paso, TX. PM – Skipped Run. After traveling all day and not seeing my family for the last 5 weeks, I decided to skip the run and spend time with the family.
Thu: AM – 13.6 miles with 3M tempo (16:41), 2.5M tempo (13:39), and 2M tempo (10:55) w/ 3:00 rec in between. Weather was crap – cold and rainy. The goal was to run the tempos at 5:35, sub-5:30, and 5:20 respectively. The 3M tempo felt good and manageable. Splits were 5:33, 5:36, 5:32. The 2.5M tempo (5:28, 5:27, 2:44) was comfortably hard. Running 5-7 seconds faster per mile took a little more effort. For the last 2M tempo (5:21, 5:34), I knew running 80sec laps weren’t going to be easy. After I hit the 1st mile in 5:21, every lap got slower and slower by 1-3 seconds. I was done at lap 2 of the 2nd mile, so I just tried to hang on to finish the workout. My legs were numb and head freezing (should have left the my beanie on) halfway through the last tempo. PM – 4.4 miles easy (7:16)
Fri: AM – 6.5 miles easy (7:28); PM – 5 miles easy (7:13)
Sat: AM – 21 miles long run with the first 15 miles easy on rolling hills and the next 5 miles alternating 1/2 miles at faster than MP effort with 1/2 easy and a mile cool-down. Long run went pretty well. First 15 miles were in 1:43:02 (6:52) and the 5 x 1/2 miles in 2:53, 2:52, 2:53, 2:50, and 2:48. Didn’t take in any fuel or carbs, just water at around 17.5 miles.
Sun: AM – 5 miles easy (7:23); PM – 4.1 miles easy (7:38)
Weekly Total: 93.2 miles on 12 runs/7 days
Good week of training. I'm glad that I struggled towards the end of Thursday's workout, because it made me feel like I'm working/training hard. As my coach said, I can't knock out every workout out of the park.